A quick tool which can help you see things differently
Negative thoughts can feel automatic and overwhelming. The ABCDE model, first developed in Rational Emotive Behaviour Therapy (REBT), offers a simple framework to notice these thoughts, see their impact, and create space for change.
The ABCDE Steps
All you have to do is note down the ABCDE for an event or situation, and it’ll help you to get a good idea of what happens, and how you possibly could change the way you see it.
A – Activating event or Action
What happened? (e.g. “I made a mistake at work.”)
B – Belief
What did I tell myself about it? (“I’m useless, I always get things wrong.”)
C – Consequence
How did I feel or act as a result? (Anxious, withdrawn, avoiding tasks.)
D – Disputation
How can I challenge this belief? (“One mistake doesn’t define me. Others make mistakes too. What evidence do I really have that I’m useless?”)
E – Effective New Belief
What’s a more balanced belief? (“I made a mistake, but I can learn from it. I’m capable of doing better next time.”)
Why It Helps
This model shows the chain between beliefs and consequences. By slowing it down and adding the “D” — disputation — we create room for kinder, more balanced perspectives. Over time, this can reduce the intensity of negative self-talk and support emotional resilience.
